Exercising When Sick: Should You Skip a Workout?

-
by Andrea Dietrich, B.Kin, CSEP-CPT, Fitness & Training Coordinator, Recreation Services at the University of Manitoba

It’s not your imagination – more and more of your colleagues are getting the sniffles. It’s just that time of year again. Cold and flu season is upon us, and we have provided a few ways to help you determine whether to lace up your shoes or stay home and rest.

Cold or Flu?

Determining whether you have a cold or the flu is an essential first step, not only for exercise prescription but also treatment. The Public Health Agency of Canada provides a fact sheet to help determine whether you have a common cold or have picked up the flu (Click the image for more information).
Cold or Flu - Public Health Agency of Canada

The “Above the Neck” Rule

Once you’ve determined it’s not the flu, it’s time to do a neck check. A cold will typically last 1-2 weeks. If your symptoms are “above the neck” such as sneezing, stuffy sinuses, or a sore throat, the good news is you should be just fine to work out. Though, if you do decide to hit the gym, make sure you’re cleaning any and all equipment after use to prevent others from getting sick.
If you’re experiencing aching muscles and fatigue, you can work at a lighter intensity or skip the gym all together until you recover. If the cold is below the neck and you can’t quite cough it out, we recommend you stay home and hydrate.

What if I have the flu?

The flu generally lasts for 2-3 weeks, with the more severe symptoms lasting approximately 3-7 days.
If you’re experiencing a fever, please stay away from public spaces, including the gym. Stay home until your fever breaks and has been down for at least 24-hours. Again, the flu is usually accompanied by aches and chills, and it’s recommended that you stay out of the gym for health and safety reasons.
With certain gyms, you have access to a sauna, and it’s tempting to try and sweat your cold or flu out; however, we strongly recommend against doing so as this could exacerbate your systems and make your symptoms worse.
When you’re ready to return to the gym, start with a lighter intensity workout and ease back into your regular routine if you’re feeling closer to 100%.

In Summary

Start by determining if you have a cold and use the neck rule as a general guideline. If you’re able to get a workout in, be respectful of others and clean the equipment thoroughly. If you have the flu, stay home and get some rest.
Here are some other great resources on prevention, symptoms, and treatment of the flu and the common cold. The Flu – The Common Cold.

Comments

Post a Comment

Popular posts from this blog

The Importance of Consistency in Fitness Training for Remarkable Results

-
Image
Fortunately, or maybe unfortunately, I don’t have a magic secret to success like a special pre-workout drink or exercise plan with specific amounts of bodyweight exercises or high-intensity aerobic exercise. It’s actually much simpler than that. When it comes to achieving your fitness goals, consistency is the secret ingredient that can make all the difference. Consistency in training refers to the regular and ongoing commitment to your fitness routine without frequent interruptions or extended periods of inactivity. The Secret Ingredient to Achieving Your Fitness Goals In this blog post, we'll delve into the importance of consistency in fitness training and explore how it can lead to remarkable results and long-term success. Consistency Creates a Positive Feedback Loop Consistency helps create a positive feedback loop. As you stay committed and see progress over time, it reinforces your motivation, boosts your confidence, and fuels your desire to continue improving. It become
Read more

Squatting knees over toes

-
Image
Debunking a popular myth For many years one of the primary cues given when teaching a squat was to keep the knees behind the toes because of the increased shear force it created on the knees. Is that still true? Will your knees explode if they pass the toes? Is it safe? Yes, having your knees past your toes while squatting is safe.   This common myth has been proven wrong by research in recent years. While the knees moving forward does increase the horizontal force at the knee, limiting the forward movement of the knees can put more stress on the lower back and increase the risk of injury. Limiting the forward movement of the knees during squats can increase the risk of injury because it can cause a compensatory movement pattern, such as improved trunk flexion, that puts more stress on other areas of the body, such as the lower back or the hips. When the knees cannot move forward, the hips and lower back must compensate by taking on more load. This can lead to poor form and increased s
Read more

Prioritizing Occupational Health and Fitness

-
Image
 A path to professional success The physical demands of some occupations are well documented. Some careers, such as police and firefighters, have fitness tests built into the application process to ensure you can handle the job's physical demands. For the rest of us, with the hustle and bustle of today's fast-paced work environment, it's easy to neglect our health and fitness.  However, maintaining a balanced and healthy lifestyle is crucial for long-term professional success. Occupational health and fitness go hand in hand, contributing to increased performance, reduced absenteeism, and improved overall well-being. In this blog post, we will explore the importance of prioritizing occupational health and fitness and practical strategies to integrate them into our daily lives. Occupational health refers to promoting and maintaining physical, mental, and social well-being in the workplace. Here's why it deserves our attention: A) Enhanced Productivity A healthy workforce
Read more